You've been busy stocking your 'fridge with vials of GH, and your bedside drawers are brimming with GH releasing supplements, and you're eating all the right foods in the right amounts... So what other edge could you possibly gain in the GH game?Meet your nemesis: Squats.
In terms of GH release, there's nothing like squats. Because it engages the largest muscle group of the body in intense, often gut-busting work, the body releases all sorts of hormones to deal with the stress and emerging needs that arise as a result of the work and necessary recovery.
Since the body's natural output of GH (and testosterone and insulin) declines every year over the age of about 18-20 years old, taking advantage of every possible avenue and inroad into the utilization of muscle-building hormone GH, makes good sense. Through intense, hard work on compound movements - squats being the major compound movement we relate to most - the body's natural production and release of GH and testosterone can be increased. But it's really the relation between the two, and how one enhances the other for the benefit of building muscle, that most bodybuilders are interested in.
Sets and Reps
Coming up with a set and rep pagination can be confusing for any growth-related workout, let alone for a specific GH-releasing program. There are so many variables and choices... low reps/ high weight... less weight/ higher reps and little rest... 1 rep sets... Training hard and heavy once weekly and resting... These are all choices that many of us have made in our lifting careers at one time or another. When squatting for GH release, however, the best possible scenario, for the optimum GH release, is a longish set - one that lasts between 45 and 60 seconds. (And you thought the Super Slow theory was just a load of B.S.). Keep the weight moderately heavy, sustain the reps throughout the set for a longer period of time than you may normally (40-45 seconds is minimum; 60 seconds is maximum) and keep total executed reps around 8-12. Again, in order to do that, you need to keep weight fairly heavy, but not so heavy that super slow training affects your joints or creates faltering or instability. There is, after all, a certain kind of cadence and pace to the squat that truly needs to be present in order to remain injury free, while maximizing gains. There are particular set techniques that can also help you envision this and put it into action...
Research shows that the connection between GH release, and testosterone magnification is the key to getting bigger gains - even naturally. Research also illustrates that there is a correlation between that burn and pump phase of a set (lactic acid build up) and GH release. The only way to get that is through some kind of "extended set". The ways to extend a set are several: Super sets, Forced Reps, 21's, Slow Descent/ Slow Ascent, and a Rest/ Pause configuration.
Super Sets
Doing two exercises back to back to back to back does these. Since squats are what we're focusing on, it maybe isn't the best example. However, you can move from squats to a loaded leg press and have it act very much the same way.
Forced Reps
At the end of a normal 8-10 rep set, you ask your partner or spotter to spot you through both the descent and ascent, a few more reps to failure (which for squats is not truly failure, or you'll be stuck in a knee-compromising position or lose the bar, so consider it a just prior to failure failure). Shoot for 2 extras rather than 3 or 4.
21's
This is easier to do with arms, but can be done with legs to sustain a set. Just make sure that the weight you use can accommodate smaller ranges of motion within the large range. Use a spotter to ensure that you're going to be okay and will not falter with that sort of weight, no matter how moderate you stay to complete 21 reps total.
Slow Descent/Slow Ascent
No one recommends that you stay motionless for any length of time while just over your knees at the bottom part of the rep, but descending down slowly and ascending slowly is a great idea and also good for your ability to control weight with all muscle groups and joints. This does propagate joint strength if done with a sane amount of weight.
Surprisingly, the body's production of GH doesn't decrease with age, but the body's ability to release it, definitely declines over time. Our ability to release it is highest during puberty and through to about 20, and by the time we're 80, we're releasing about 20 times less than that! That's staggering. It's also unnecessary. So GH release, not secretion, is what we need to focus on as we age. Training, then - squats specifically - becomes crucial.
Remember, all weight training exercises help in the effort of mobilizing and promoting the secretion of GH, but those that involve major muscle groups that involve high resistance, are most effective. Apply maximum effort to fewer repetitions of squats, leg press, dead lifts and bench press, and your results will be optimized.
A Word About Diet
When engaged in a big squatting/ GH release program, keep in mind that diet can truly be a better partner in reaching your goals than any single human being can as a partner to you in the gym. Partner with diet - always - and you'll optimize everything in your body.
Briefly, keep insulin levels low. It will be the key to your success in the gym. Keeping a ketogenic diet, one that has ample muscle-building calories but that keeps insulin levels on the low side, is your best bet. People always equate ketogenic diets with Atkins and low carb, but the truth is, it's so much more strategic than that. Point is, keep it simple and keep the carbs that you eat in the low glycemic category. Cycle carbs throughout pagination during the week, like clockwork, and you'll get better results from your workouts and more GH secretive opportunities. But, keep in mind that insulin has to be present in some amount, so don't cut out carbs, just keep them low on your low days and make the carbs you eat, low glycemic.
IGF is produced in the body when GH and Insulin works in tandem. GH is also released each time you eat protein. And it is certainly released when you squat (compound movement) in the slower than average range. So, squatting on a regular basis, supplementing with HGH supplements, and eating smaller protein-packed meals, and a lower carb-to-protein ration, using lower glycemic carb choices, just makes good sense.
The synchronicity that exists between all things is certainly evident here.
More Benefits of GH Release
Power type training, as in the sort necessary to promote the secretion of GH, can be extraordinarily effective in building cartilage and increased bone density. Good nutrition, supplementation and other factors are essential for healthy joints and bones. However, bones respond positively to workout stress and the body's cartilage needs work in order to maintain health, stability and strength. This makes great sense when you consider that growth hormone drops as we age, and many structural injuries to cartilage, joints, etc., occur as we age.
Source: http://bodybuilding-training-guides.blogspot.com
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